Fitness – Wed, Nov 5

Honey Badger Gym – Fitness

Back Squat (E3MOM X 5

3 Reps building to a 80% effort
)

Metcon (AMRAP – Reps)

Amrap 15

RX

800m run Buy in

Then

3,3,3,6,6,6,9,9,9 Etc

Calorie Bike

Box jump over 24/20

Core movement of your choice

pico

400m Run Buy in

Then

3,3,3,6,6,6,9,9,9 etc

Calorie Bike

Box jump over or step overs

core movement of your choice

Fitness – Tue, Nov 4

Honey Badger Gym – Fitness

Metcon (Time)

3 Rounds Every 10

Slowest round is your score

RX+

100 Double unders

40/32 Calorie Row

24 DB bench 50s/35s

8 Barmuscle ups

Rest till 10

8 Min time cap each round

RX

100 Jump ropes

35/26 Calorie Row

20 DB Bench 50s/35s

8 Bar muscle ups/10 Buree pull ups/12 C2b

Rest till 10

8 min time cap

Pico

100 jump ropes

30/25 Calorie Rw

20 DB bench/push ups

10 Pull up variations

Rest till 10

8 min time cap

Fitness – Mon, Nov 3

Honey Badger Gym – Fitness

Deadlift (E3MOM X 5
Building to a 80% 3 rep deadlift)

Metcon (Checkmark)

Pull Day

3 Sets

Pull up/ Pull downs/ banded pull ups

8-15 Reps

Band pull aparts 25 Reps

Barbell Curls Heavy 8 Reps

:30 superman hold

Fitness – Sat, Nov 1

Honey Badger Gym – Fitness

Metcon (AMRAP – Rounds and Reps)

Teams of 2

Amrap 25

RX

Buy in

150/120 Calorie Bike (switch every min until done)

Then Amrap split reps however

50 Russian KB Swings 53/35

40 V-ups

30 Clean and jerks 135/85

20 HSPU

10 Bear crawls 25’=1

Pico

Buy IN

100/75 Calorie Bike (switch every min)

When done Amrap

50 Russian KB swings

40 Core movements

30 Cleans

20 Shoulder to overhead

10 Bear crawls 25’=1

Fitness – Fri, Oct 31

Honey Badger Gym – Fitness

Snatch (E2MOM X 5
Snatch complex
50-60% through out

Snatch Grip Deadlift
Pause Above the knee snatch
Pause Below the knee snatch)

Metcon (Time)

For Time

15 min cap

Spicy RX+

21/18 Calorie Bike

21 Thrusters 95/65

9 Bar muscle ups

15/12 Calorie Bike

15 Thrusters

15 Chest to bar

9 Calorie Bike

9 Thrusters

21 Pull ups

Mild RX

21/18 Calorie Bike

21 Thrusters 75/55

9 BMU/ c2b

15/12 Calorie Bike

15 Thrusters

15 C2b/pull ups

9 Calorie Bike

9 Thrusters

21 Pull ups/ring rows

Pico

18/15 Calorie Bike

18 Thrusters

9 Pull up variations

12/9 Calorie Bike

12 Thrusters

12 Pull variatins

9/6 Calorie Bike

9 Thrusters

18 Pull up variations

S&C Option (Time)

12 Calorie Bike

15 Push Press

9 Rack Pulls Ups

10 Calorie Bike

12 Push Press

12 Rack Pull Ups

6 Calorie Bike

9 Push Press

18 Rack Pull Ups